Mediterranean diet tricks to boost your health and help you lose weight.


It’s not the first time we’ve been told how good the traditional fruit, vegetables and olive oil — is for our health.
Mediterranean is the healthiest to eat.. Benefits include a lower risk of certain cancers, diabetes, and the bone-thinning disease osterporosis, some protection from Alzheimer”s and Parkinson’s disease, fewer heart attacks and stroke, a slimmer waistline, a greater life expectancy and finally fewer wrinkles!

Here are 20 simple ways to eat more like Mediterranean neighbors.

1) Use heart healthy, Med favorite olive oil in place of all other cooking fats.

2) Eat tomatoes everyday. They are rich in health boosting antixodiants and Vitamin C and can be added to pasta, sauces, salads and soups.

3) Use plenty of garlic known for its heart protecting benefits to add flavor to sauces, curries and casseroles.

4) Eat at least two portions of European fruits, such as apples, oranges or pears everyday. In the Mediiterranean diet, they tend to have for them for desert.

5) Choose naturally lower fat, calcium rich feta instead of harder cheese. In your sandwiches and salads.

6) Serve oily fish such as salmon and sardines in place of red meat at least once a week to maximise of heart protective Omega 3 fats.

7) Eat veggies all day — not just for dinner. Start with spinach omelette for breakfast, veggie salad or stir-fry for lunch and have three to four veg portions with your main evening meal.
8) Alternate the same boring old English veg with Mediterranean favorites, such as red peppers, avocodas, aubergines, courgettes and red onions.
9) Swap white rice for whole grain varieties which don’t trigger in unhealthy spike in blood sugar.
10) Add beans and pulses to soups, sauces and casseroles in place of half the quantity of meat. This will boost your intake of cholesterol lowering soluble fibre.

11) Snack on unsalted nuts which are full of heart healthy fats and vital minerals, rather than cakes, crisps and biscuiits.
12) Enjoy a small glass of red wine during meals, 3-4 times per week to enjoy the anti-aging and heart-boosting benefits of its key ingredient, resveratrol. Remember, moderation is key in the Med diet.
13) Serve nutritious, naturally low fat lentils as a side dish with meat and fish instead of chips or mash.
14) Swap cheesy dips for hummus, which is packed with fibre rich chickpeas, olive oil and garlic.

15) Nibble olives before a meal. Not only do they contain healthy fats and antixodiants nutrients, they also help take the edge off your hunger so you don’t overeat during the meal.

16) Drizzle olive oil onto bread instead of of spreading it with saturated fat-packed butter.

17) Eat live yogurt everyday. It’s packed with calcium and protein and is also a great digestion booster.

18) Savor every bite. Eating like a Mediterranean is as much as it is to diet. They take their time over every meal, enjoying each mouthful.
19) Instead of gobbling your food in front of the TV, make every meal an event and sit at the table with family or friends – studies show that you eat less this way.
20) Chuck some basil, rosemary, oregano or sage into your dishes. Traditional Mediterranean herbs not only add fat-free flavor in sauces, meat and fish, but many also maintain anti-inflammatory ingredients which are thought to fight disease.

So you all should have Mediterranean diet to lose weight and look healthy and slim…


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